Coffee Before You Ride Question: I love coffee and have managed to cut back from 4 cups per day to just 1 cup every morning over the last 6 months. If I’m going on a long ride that begins in the morning, is it still okay to drink my coffee before I go? Kelli’s...Read more »

We get a lot of questions about coconut oil and why we recommend it in so many of our Loving the BITE recipes. Well, Kelli explains it all in this video for all of you: If you have any more question on Coconut Oil or how to use it, just let us know. Please...Read more »

Cycling Fuel for Lactose Intolerant Cyclists Jeff asks: “I am extremely lactose intolerant, and many of the commercial bars and supplements have whey as a major ingredient. I have a hard time finding fuel for my rides. Help.” Kelli’s Answer: Thanks for your question. Pack your own non-whey nutrition. Here are a few non-whey options: 1) Clif...Read more »

Non-Sugar Nutrition for Cyclists Rick Asks: Because of my recent gastric bypass surgery, sugar is a huge issue with me. Eating anything with more than 8 grams of sugar causes me to have major intestinal issues. I have to be extremely careful, especially while riding. On long rides I will take Gu packages and...Read more »

Ratio of Fats/Carbs/Proteins William’s Question: For a healthy adult male masters racer, spending 8-15 hours per week on the bike. When looking at daily nutrition and training nutrition combined, what would be your recommended ratio of fats/carbs/proteins, to a person who is not trying to lose weight, but just get the most from his...Read more »

Question: I’ve been training hard and have lost a few pounds since the summer season. I don’t want to slow down my momentum. Do you have any tips to avoid piling on “Holiday Pounds?” Kelli’s Answer: Yes, here are my Top 6 Tips for Avoiding Holiday Pounds: The “Holidays” are really only a few days. ...Read more »

What are the best type of eggs to eat, and should I include them in my diet? Kelli’s Answer: Some eggs have a higher concentration of omega-3s than other eggs because the chickens that produced them were fed a vegetarian diet that contained omega-3s. However, since these omega-3s are from flax and vegetarian sources,...Read more »

Is it possible to have an entire years meals planned based on an athlete’s particular training program? Kelli’s Answer: Although its sounds perfect to have a meal plan that correlates well with a training program, all laid out for a year, in my experience, it simply doesn’t work well (sorry). This is why I...Read more »

Boosting Muscle Energy Stores Dear Kelly, I am a competitive cyclist up in Canada and I have been struggling the last year or so with my diet when it comes to nutrition off the bike. I am 23 years old and have extreme hyperthyroidism (graves disease ) as well as being a vegetarian. Are there...Read more »

Nutrition Question: I’ve always heard that clear pee, and peeing in general, are good signs of being well hydrated. After a strenuous ride, can I use this test to judge adequate fluid and electrolyte intake? Kelli’s Answer: Yes and no. First, clear pee is a good sign that you’ve hydrated well. And, it’s good...Read more »

Nutrition Question: I’m often asked how to avoid “bonking” on long rides, runs, and especially, races. After all the preparation, no one wants to end up in the fetal position on the side of the trail or road. Many athletes feel that they have their nutrition dialed in, but still fear the notorious bonk...Read more »

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out. Have you tried either of these? Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.